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Depression

Depression is classified as a mental health problem. Personally, I don’t like this label because it stigmatises something that one in four people will experience in any one year. Also, depression is such a wide issue. It can mean that you are feeling low, or you have Seasonal Effective Disorder, or Post-Natal Depression, and it could mean that you have Bipolar disorder.

But depression can come from a variety of sources: your thinking (negativity); boredom (apathy); from stress (overwhelm); from sensitivity to life issues and can also have a biological cause – not enough serotonin will be enough to create a depressive phase.

Here are 10 tips to help you get yourself back into feeling good:

Research shows that doing something nice for someone else lifts your mood. It doesn’t have to be a big thing either. Sometimes just opening a door for someone, letting someone go in front of you in a queue, or even a smile to a stranger, can be enough to lift you. Kindness is one of those things that gives you something when you give it away.

Exercise is brilliant for changing your mood. It creates endorphins (brain chemicals which help you feel happy). And you can do anything from Zumba, to running, to tennis. The list is endless and exercising outside has an even more positive effect.

Do things you really enjoy – or used to enjoy before you became depressed. Do it even though you don’t feel like it. It may seem a lot of effort up front but it can change your state quite quickly. Once you start, it’s easier to carry on.

Practice positive thinking. The nature of your thinking can have a huge impact on mood. If you feel bad, your thinking is almost definitely going to be negative. By focusing on different things or changing how you view things, you can have an incredibly positive effect on how you feel. Think Positive, Feel Good has a simple framework which shows you how to do this.

Plan your day around a comfortable routine. When you are feeling low, it is all too easy to stay in bed. This doesn’t make you feel better, it just disconnects you from the world. So your routine should include things like taking a shower, doing some chores, taking a walk, calling a friend, listening to some feel-good music, finishing off a project. Make sure that your tasks are realistic and reward yourself when you have achieved something.

Make a list of your positive qualities and achievements. Depression detaches you from these so write them down and read them often. If you are struggling to come up with anything, think about what someone else would say your best traits and achievements are. If you want a different perspective on this, watch the film 'It’s a Wonderful Life'.

Make a list of all the things you’re grateful for.Again, depression can cause you to lose sight of what is good in your life and fool you into thinking that only bad things happen. Look at this list daily and whenever you need a boost.

Avoid nicotine, alcohol and caffeine as these deplete your body of nutrients which can have a negative effect on your mood. Alcohol is particularly bad because it is a depressant. Before you wean yourself off these, find a new coping strategy to replace them. EFT is brilliant for this. Here is a video to demonstrate EFT or call me if you want some coaching on it (see below for contact details).

Eliminate wheat from your diet.There is research to suggest that wheat is linked to depression. Consider eliminating it from your diet for a month to see what difference it makes to you. Instead, eat foods which boost your mood. For more information on this, read this article about mood boosting food.

Talk to someone. A sympathetic friend (who doesn’t keep you stuck), The Samaritans or a compassionate professional can all help you to get back to your happy self.

If you are suffering from depression, and would like some support, why not have a free initial telephone consultation? Call Tricia Woolfrey on 0345 130 0854.

Depression feels like a hopeless place that you are trapped in. It can feel as though the life has been sucked out of you. Whether you are able to hide your depression from the outside world or not, you can’t hide it from yourself and, if not dealt with soon, can get worse as each day passes.

There are a number of symptoms which are used to diagnose depression. If you have five or more on this list and at least one from the top two for two weeks, it is a sign that you may be depressed:

Depressed mood most of the time

Loss of pleasure or interest in things you would normally enjoy

Loss of energy

Eating more or less than usual

Difficulty sleeping or sleeping too much

Poor concentration

Restlessness or lethargy

Feelings of worthlessness

Guilt

Hopelessness

Withdrawal from relationships

Suicidal thoughts

If you are suffering from suicidal thoughts or the symptoms are strong, you need to get medical help immediately. Otherwise, there is plenty you can do to help yourself. Depression can be caused by several factors:

Your thoughts (which create feelings). If you are stuck in a negative thinking spiral then practicing positive thinking, as explained in the book Think Positive, Feel Good can make a huge difference to you.

Biochemical – this is the effect of what’s happening in your body. Depression can be caused by malnutrition, absorption issues (where you are eating well but your body is not absorbing the nutrients effectively), hormonal imbalance and a lack of the feel good chemicals such as serotonin. The Asyra Pro is a bioresonence screening technology which can help to determine where there is imbalance and create balance for you. A session will include a nutritional assessment to see what your body needs to get back into balance.

Lifestyle – depression can be triggered by an incident or a general feeling of overwhelm where you simply don’t feel in control any more. It is often a result of other emotions which aren’t addressed such as anger, sadness, boredom, guilt, loneliness, stress and frustration. When you acknowledge and deal with these emotions in a positive way, depression can be averted or diminished. If you feel this may be you, why not book a consultation to see what can be done to help you? An initial telephone consultation is free of charge and I can be reached on 0845 130 0854.

Spiritual – sometimes depression can be caused by a lack of purpose or meaning in your life. If you feel that life is just the same-old-same-old, or that there is something missing, then finding some meaning can make all the difference. This can be difficult to do on your own, especially if you are depressed, but there are tools and techniques in my book 21 Ways and 21 Days to the Life You Want. Or working together may help you get there more quickly.

It certainly doesn’t help to have a loved one say “pull yourself together”. But it can help to see a professional who can determine the cause and help you through it so you can start to enjoy life again. Do call for a free telephone consultation on 0345 130 0854. You don’t have to go through this alone.

Tricia Woolfreyis an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be. She has practices in Surrey and Harley Street, London. She can be reached on 0345 130 0854www.yourempoweredself.co.uk.

Today is Self-Injury Awareness Day. Why do people self-harm? There can be a number of reasons, the main ones being as a distraction from the pain they are experiencing in their lives, as an outlet for the pain they are holding inside, as a way to feel because feeling emotions can seem to overwhelming, or as a cry for help.

If you recognise this in yourself, it’s really important that you seek professional help. You don’t have to be in this alone. Why not call for a free telephone consultation to see how I could help you? I can be reached on 0845 130 0854.

Feeling good is your birthright. But it isn’t always easy when there is so much doom and gloom in the media, so many demands placed upon you and with little time to think about your wellbeing. We can all feel a little low sometimes, but if you are feeling low more than seems natural, you may be low in serotonin.

Serotonin is a neurotransmitter – a chemical messenger in the body communicating signals between neurons and cells – and is good for:

Mood stability

Self-esteem

Impulse-control

Anxiety reduction

Promoting restful sleep

Pain control

Overcoming negativity

Feelings of wellbeing

There are numerous things you can do to boost serotonin. Some people do this synthetically through anti-depressants but these don’t always work and you can become addicted to them. Or you can do this naturally with the following healthy tips:

Eat protein with each meal

Have a small jacket potato (with the skin) before you go to bed – it’s OK to have a little butter with it too. (Read Potatoes, Not Prozac for more information on this).

Reduce serotonin leaches such as wheat and rye bread.

Enjoy some sunlight every day (even if it is a grey day, you can benefit from the sun’s rays).

Practice positive thinking. It’s good to start your day with a positive focus too – what you are looking forward to in your day for example. Read Think Positive, Feel Good for excellent help in this area.

Moderate aerobic exercise (too much can have the opposite effect). Exercise such as aerobics, running and cycling are particularly good. If you aren’t in the mood for exercise, it could be a sign of low serotonin.

Meat

Seeds

Dairy

If you follow this 10-step plan, you should find that you enjoy a more positive mood, better sleep a greater sense of wellbeing without the negative side effects of anti-depressants. You know it makes sense.